Strictly breathing through the nose, even during sleep (using mouth tape) or exercise. Increases oxygen absorption and filters air. Inhaling and exhaling for 5.5 seconds each. Maximizes oxygen efficiency and calms the nervous system. 4-7-8 Technique Inhale for 4s, hold for 7s, and exhale for 8s. Useful for falling asleep and managing acute anxiety. Diaphragmatic Breathing Expanding the belly rather than the chest on the inhale. Stimulates the vagus nerve and lowers cortisol. Accessing the Book and Resources
Nestor discovered that most humans are "chronic overbreathers." We breathe too much. By reducing your breathing volume (breathing lighter, not harder), you increase nitric oxide production. The PDF diagrams showing the constriction of blood vessels versus dilation are critical here. James Nestor Respira Pdf
, he felt that modern medicine was only treating his symptoms rather than the root cause. This led him to a decade-long investigation into how humans have physically evolved into "the worst breathers in the animal kingdom". The Experiment at Stanford Strictly breathing through the nose, even during sleep
Humans are the only species with consistently crooked teeth and narrowed airways. Nestor argues that the shift to soft, processed foods and chronic mouth breathing has physically altered our skulls and diminished our respiratory efficiency. Maximizes oxygen efficiency and calms the nervous system